Healthy Living, May 2024

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It was 10 months ago that I felt like I was heading toward “rock bottom.” Maybe not completely there, but on the way. I’d recently broken up a long-term relationship, stopped working, had a not great health diagnosis and was just lonely and bored. As an up to that point – mostly together 62-year-old – I knew what I was experiencing, and my head was telling me what I should do. It was just the rest of me that wasn’t listening.

It was becoming easy “not to”. Not to go out, not to see friends, not to call family. Days became weeks and weeks became months and then it was August. One day I went for a walk. Not a long one, just 30 minutes. It was a nice day, the sun was shining, I went at my own pace. Nothing spectacular, just a

walk. Later that day, I actually felt good, a bit lighter. I thought, “I can do this a few times a week.” So I did and stuck with it for the month. One small step for womankind.

Sometime during the month I saw Silver Threads “Try it Free Week” information. I ignored it. Then I saw it again and got to thinking, “maybe there could be something for me.”

Once I got over my horror that I was going to go to a “Seniors Centre” I signed up for a Functional Fitness class. I put on my best moth eaten, coffee-stained leggings and off I went.

I must admit, I got over my horror pretty fast. The class ranged from probably 55- to 85-year-olds, and most were dressed as stylish as I. We did some exercises in chairs,

with some standing, there was light music and an easy-going atmosphere. I thought, “I can do this once a week.”

Flash forward 10 months. I still walk but have found that going twice a week to Functional Fitness has done a world of good for me. I do feel better physically, my blood pressure has improved, I have better sleep and less pain. The unexpected thing that has happened, is the connections I have made. Many of us stay after class to add more coffee stains to our leggings and to chat and share stories. We make plans together, we have watched movies, attended presentations at Silver Threads and have gone out together for dinner (early bird specials because we are “seniors”) and gone shopping, (thrifting because we are on a “fixed income”).

If you had told me last summer that joining Silver Threads – a seniors centre – would be the thing that helped me realign I don’t think I would have believed you.

But there you go! This is how I changed my life. I would recommend having a look at what Silver Threads offers and take that first step. Tell them Evelyn sent you.

Proactive Brain Health at Silver Threads Service

Many of us are looking to stay sharp and are proactive in improving our cognitive function. If you are ready to take crosswords

or Sudoko to the next level, we have a program for you. A new session of the popular program Memory PLUS (Practice, Laughter, Useful Strategies) will be starting Wednesday, May 22nd at the Saanich Centre. This weekly two hour program teaches participants about brain health and the science of how memory works. Each week will cover an important topic related to proactive brain health and participants will discuss important tips and strategies, connect with peers and try fun brain fitness activities. The group is led by a qualified facilitator, Louise Thauvette. Louise is social worker who has worked in social services, and brings

Gentle Yoga Saanich Centre

A floor-based class for strength, mobility, and balance.

Dates: Thursdays, May 23rd to June 27th

Time: 9:30am to 10:30am or 10:45am to 11:45am

Cost: 6/$54 members, $78 non-members

Leader: Tanya Roberts

Gentle Yoga Victoria Centre

A floor-based class for strength, mobility, and balance.

Dates: Mondays, May 27th to June 24th

Time: 1:00pm to 2:00pm

Cost: 5/$45 members, $65 non-members

Leader: Tanya Roberts

Dates: Tuesdays, May 21st to June 25th

Time: 10:00am to 11:00am

Cost: 6/$54 members, $78 non-members

Leader: Frances Weick

The Spring 2024 Program Guide is available at our Centres and on our website: www.silverthreads.ca

timescolonist.com | TIMES COLONIST B6 TUESDAY, MAY 14, 2024 Enhance your Health at Hydrate: 250 590 1482 | hydratewellness com 1103 For t Street | on the corner of Cook and For t Welcome to Fall! We have a cozy IV chair awaiting your arrival! Come relax recharge, and rejuvenate as we suppor t your system with a customized naturopathic nutrient infusion. We offer complete naturopathic and IV care, medical aesthetics and a full naturopathic dispensar y to keep you looking and feeling your best! N OR DIC CIR CUI T | P R I V A T E S A UN A S | M A S S A GE 101-989 JOHNS ON S T R EE T R I T U ALN OR DIC SP A .C OM Finnish Sauna T r adition in Downtown Victoria B OOK NO W stay active * stay healthy * stay connected Visit www.silver threads.ca for more information Saanich Centre 286 Hampton Rd. 250 382-3151 Victoria Centre 1911 Quadra St. 250 388-4268 Silver Threads Ser vice Over 67 years of community ser vice to seniors! Offering great programs & two locations to ser ve you. SILVER THREADS SERVICE Spring Programs New and Exciting! ADVERTISING FEATURE BRAIN POWER CHALLENGE Fun with four-letter words. Around the world from May 6th to 12th we focus on and celebrate Women’s Health Week. In Nordic countries and for many European women, the practice of sauna has been part of their health rituals for eons. Here in Victoria, we share the same practice of sauna and cold plunge to support women’s health each week with our o ering of Women’s Wellness Wednesdays: each Wednesday afternoon and evening, space Is set aside at RITUAL Nordic Spa so that women can gather and relax into the sauna circuit together. Since the doors opened, Ritual has o ered time on Wednesdays to create a space for women to feel comfortable, experience body neutrality, explore wellness, and build community. It’s become the busiest night of the week! We know sauna is helpful to all genders and e ective for helping the body recover from exercise and sports, or simply relaxing, managing stress and getting a mood boost. But does It o er specific benefits for women? Let’s dive in: · Time in the sauna can boost circulation, alleviate chronic pain, reduce joint sti ness, and strengthen the immune system. The body responds to the heat of sauna by releasing dynorphins and endorphins in the brain; a biochemical e ect creating a mellow, glowy happiness. Cold plunging requires grit and stamina. Immersing in cold water and building tolerance can feel like a victory — many who are tentative and try it, later claim they start looking forward to it. On Women’s Wellness nights, the friendly calls of “You’ve got this!” from other women make the plunge easier. · Many women say it helps reduce symptoms of menopause, as night sweats, hot flushes, low mood or anxiety. We hear it each week from guests: “I’m going to sleep SO WELL after this.” There’s something about the experience – whether the release of stress, detox from sweating, happy endorphins, the physical “reset” of the plunge, or the chance to spend two hours with friends—that helps deliver amazing sleep. Consider it for your own health or gift a visit for the women in your life. The Wednesday night vibe shifts weekly based on who arrives, how everyone is feeling and sometimes even, the music that’s playing! It’s delightfully unpretentious and there’s often friendly chatter among guests, ages from 18 to 80. The Nordic Circuit features sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. All you need is your swimsuit! Learn more at: RitualNordicSpa.com Nordic Wellness + Women’s Health Visit us at RITUAL Nordic Spa, an urban sauna house in downtown Victoria. The Nordic Circuit features sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. All you need is your swimsuit! Learn more at: RitualNordicSpa.com
Qigong Victoria Centre An ancient Chinese moving meditation exercise that involves body movement, breathing and mental focus.
extensive experience
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3:00pm. Cost is $54 for members and $78 for nonmembers. Silver Threads Service serves older adults 55 years and better and has two Centres, one in Victoria as well as the Saanich Centre which is located at 286 Hampton Road, not far from Tillicum Mall. There is good parking at the Centre for those who are driving. Silver Threads Service has been serving the community for 67 years. To contact our Saanich Centre call 250 382-3151 or visit our website at www.silver threads.com
4 Letter Words _a_ _ _ _ _ m _ _ u _ _ _ l _ l_ _ _ 5 Letter Words _ _ _ _ m _ _ a_ _ _ _ _ e_ l_ _ _ _ _ u _ _ _ 6 Letter Words _ _ m_ _ _ _ _ _b_ _ _ _ _ _l_ a_ _ _ _ _ _ _ u_ _ _ ANSWERS 4 Letter Words lamb Beam Blue Mall Lube 5 Letter Words Album Blame Amber Label Mural 6 Letter Words Lumber Marble Ramble Allure Laurel Silver Threads Service offers programs that can support you in this health practice. Our Memory PLUS Program begins May 23rd for those 55+ who would like to enhance their memory skills in an active and social group setting. Call 250 382-3151 or visit www.silverthreads.ca for more information. Create words from the letters UMBRELLA
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facilitation, and inter-personal
The program runs for 6 weeks from 1:00 to
How I changed my life

H

ow many women, especially moms, have you spoken to lately who feel fabulous - balanced, rested and ready to conquer the world? I’d guess the answer is somewhere between none and few. In my clinical practice, I treat hundreds of women each year and I hear the same concerns over and over – “I have no energy – I can’t sleep – I’m so stressed!” Hormone balance plays an integral part in all these health concerns and countless others.

As a naturopathic physician, I approach all health issues by looking at the person as a whole. When a woman comes into my practice with hormone concerns, I always start by addressing the foundation of health: diet, lifestyle and exercise. No single food or exercise will magically align hormones, but it’s all the little steps that add up.

Here are a few building blocks for

a healthy hormone balance that will help you feel better and have more energy.

STEP 1: Optimize Nutrition

Cleaning up your diet can bring the body back into a state of wellness.

By being mindful of your intake of certain foods and nutrients, your body can regulate its natural production of hormones, namely estrogen and progesterone. Here’s what to keep in mind:

• Ensure you’re getting enough protein. Lean, organic, grass-fed animal protein, free-range eggs, nuts and seeds and legumes and wild caught fish are some of the recommendations for my patients.

Adequate protein helps to balance blood sugars, provides energy for hormone production and healthy immune function.

• Include healthy fats, which help to reduce inflammation in the body.

Adequate intake of fats helps

improve mood and memory, ease PMS symptoms, and aid fertility. Healthy fats are also the building blocks for your hormones.

• Include supplements such as B-vitamins, magnesium, and vitamin D. These supplements help with sleep, supporting the stress response, and reducing inflammation.

STEP 2: Balance Blood Sugar

Balancing blood sugar levels is crucial in reversing insulin resistance. When you have insulin resistance, you often carry weight around your central abdomen, have intense sugar and carb cravings, have acne or thinning hair, and have difficulty losing weight. Balancing your blood sugars is especially important for PCOS (polycystic ovarian syndrome).

Ensuring you are consuming enough protein and reducing your intake of added refined sugars and simple carbohydrates will help to ease these symptoms.

STEP 3: Manage your stress

Since hormones are intricately connected, an imbalance in stress hormones can lead to changes in your cycle and overall wellbeing. Stress can impact your hormones in many ways, including increased menstrual pain, irregular cycles, PMS, infertility, exacerbated menopausal symptoms, and anxiety.

Stress can also lead to changes in sleep cycles. Getting a quality, deep restorative sleep every night is essential for hormone balance.

Reduce your stress by incorporating yoga, meditation, exercise, time in nature, and socializing with the people you love.

Supplements for stress reduction include: B vitamins, magnesium and adaptogenic herbs such as Rhodiola and Ashwagandha.

STEP 4: Test & Optimize Thyroid

Function Thyroid function can definitely impact hormone balance. When the thyroid is underactive, it can lead to heavier periods, longer cycles, infertility, difficulty losing weight, constipation, dry skin, fatigue, difficulty concentrating, and feeling cold. Every woman should be getting their thyroid tested every year in order to address these underlying issues. Make sure you ask your ND or MD to order a full thyroid panel which includes TSH, Free T4, Free T3 and thyroid antibodies.

STEP 5: Reduce Toxins & Support

Detox Pathways

Healthy hormone balance also depends on how well your liver and digestive system are functioning.

To help support liver detoxification pathways, include turmeric, cruciferous vegetables, such as broccoli, and supplements such as DIM, Indole-3-carbinol, calcium D-glucarate, and sulforaphane.

Consider a probiotic or integrate fermented foods to ensure a healthy microbiome.

To reduce toxins, minimize your exposure to chemicals. Be wary of phthalates in plastics and fragrances, bisphenol A in the plastic lining of canned foods and hard plastic toys, chemicals in nail polish, makeup, and beauty products, and parabens, the preservative in many shampoos, sunscreens, deodorants and toothpaste.

An excellent resource that I often recommend to my patients is the Environmental Working Group: www.ewg.org. Visit their site to find information about how you can clean up your home one small step at a time and minimize your exposure to many hormone disruptors.

I have seen such amazing results when a hormone-healthy diet and lifestyle are combined with key dietary supplements.

You don’t have to be super mom, but you can be balanced, rested and ready to conquer the world!

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